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6exercises
19sets
42min
About this workout
This workout was programmed by Dawid Kowalczyk (IFBB Pro Coach) and targets chest and triceps. It's built around 6 exercises across 19 working sets, and takes roughly 42 minutes to complete.
1.Barbell Bench Press
4 sets × 8-10 reps · 90s rest
2.Incline Bench Dumbbell Press
3 sets × 10-12 reps · 60s rest
3.Flat Bench Dumbbell Fly
3 sets × 12-15 reps · 60s rest
4.Cable Crossover
3 sets × 15-20 reps · 45s rest
5.Triceps Pushdown (Rope)
3 sets × 12-15 reps · 45s rest
6.Overhead Triceps Extension (Dumbbell)
3 sets × 12-15 reps · 45s rest
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